01
04
2023

ALPHA GLUTES : SESSION 1

By Adam 0


SESSION ONE

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PL1. SEATED LEG CURL
set 1 : feet turned inward
set 2 : feet turned outward
set 3 : feet plantar flexion ( toes down )
set 4 : hip width with ankles relaxed
3 sets : 8-8-8
1 set : 15 to 25

PL2. BB BACK SQUAT
(adv. band deload)
heels outside hip width with toes
out slightly. wedged/elevated heels
for vertical torso position.
2 warm up sets
5 sets : 6-5-4-3-3
*adv band deload =  advanced intensity add-on

 

PL3. REVERSE DB ZOMBIE LUNGE
same leg leads every step as you lunge backwards.
do one side fully, then the other. go fwd if you’re
gonna eat shit backwards.
2 sets : failure with moderate weight
*match sides for reps

DYNAMIC WARM UP MENU : 

1. LYING CABLE HIP FLEXION
done single leg with low cable and ankle cuff.
you basically pull your knee up into a hip flexion
which is a squat bottom.
3 sets : 10 to 12

SESSION :

1. SINGLE LEG REVERSE HYPER
dynamic pendulum swing motion
3 sets : 25-20-15

 

2. KNEELING BB SQUAT THRUST
kneeling with hip width stance
4 sets : 6-6-6-6

compound set with

DB GLUTE BRIDGE
db loaded on the hips for thrust done from
floor position
4 sets : 15-15-15-15

3. DB BANDED FROG PUMP
band just above the knees with db
loading on hips
3 sets : 25-20-15

 

4. SEATED MACHINE ABDUCTION
add a light glute band just above the knees to add
increased resistance to abduction.
3 sets : 15-12-10
*use heavier loading with very controlled reps

 

5. STANDING CABLE STRAIGHT LEG
HIP ABDUCTION
ankle cuff with hook to inside of ankle.
toe turned inward and pulling hip out to
the side
2 sets : 15-15
*do both legs

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